THE CHALLENGE OF

RECOVERY
MINDFULNESS -LEARNING TO BEFRIEND WHAT IS
GOING INSIDE
BECOMING AWARE OF YOUR INNER EXPERIENCE -Allow your mind to focus on your sensations and notice
how, in contrast to the ever-present experience of
trauma, physical sensations are transient and respond to
slight shifts in body position, changes in breathing, and
shifts in thinking.

NEUROFEEDBACK, YOGA -EMOTIONAL REGULATION

DIRECTLY TRAIN YOUR AROUSAL SYSTEM -Finding a way to become calm and focused, and learning
to maintain that calm in response to images, thoughts,
sounds, or physical sensations that remind you of the
past.
This means feeling free to know what you know and to
feel what you feel without becoming overwhelmed,
enraged, ashamed, or collapsed.

THERAPY -NOT HAVING TO KEEP SECRETS FROM

YOURSELF
You need a guide who is not afraid of your terror and who
can contain your darkest rage, someone who can safeguard
the wholeness of you while you explore the fragmented
experiences that you had to keep secret from yourself for so
long.

BODYWORK -GETTING IN TOUCH

MASSAGE, FELDENKRAIS, CRANIOSACRAL THERAPY -The most natural way that we humans calm down our
distress is by being touched, hugged, and rocked. This
helps with excessive arousal and makes us feel intact,
safe, protected, and in charge.
Mindful touch and movement grounds people and allows
them to discover tensions that they may have held for so
long that they are no longer even aware of them.

CHORAL SINGING, DANCING, DRUMMING -COMMUNAL RHYTHMS AND SYNCHRONY

TO BE ENGAGED WITH THE PEOPLE AROUND YOU -Trauma results in a breakdown of attuned physical
synchrony. When your rhythmical engagement system didnt
work you can not resonate with the voices and faces of
the people around you. When we play together, we feel
physically attuned and experience a sense of connection
and joy.

SOURCE:
Kolk, Bessel van der. The Body Keeps the Score: Mind, Brain and Body
in the Transformation of Trauma. Penguin Books Ltd.

THE CHALLENGE OF

RECOVERY
MARTIAL ARTS -TAKING ACTION
LEARNING TO TRANSFORM FEAR INTO POSITIVE FIGHTING
ENERGY -* to utilize the stress hormones for their proper purpose,
* to restore a physical capacity to engage and defend,
* to help patients to relocate themselves in the present by
experiencing that it is safe to move.
Feeling the pleasure of taking effective action restores a sense of
agency and a sense of being able to actively defend and protect
themselves.

EMDR -INTEGRATING TRAUMATIC

MEMORIES
Eye movement desensitization and reprocessing (EMDR) -allows you to access your memories without being
overwhelmed by them. When the brain areas whose
absence is responsible for flashbacks can be kept online
while remembering what has happened, people can
integrate their traumatic memories as belonging to the
past.

MAP OF THE DAY -ACCOMPLISH THE EVERYDAY STAGE

OF THE ROUTE
REGGELI RUTIN -- :)
-

6-kor kelni
vz
reggeli
rvid jga

DLUTN
bemelegts/futs/nyjts
testscan
nhatrgyakorlat
ESTE
rvidjga
10korlefekdni

EGSZSGES TKEZS
TRZS
AZ EREDMNYEK MEGNNEPLSE :)

SOURCE:
Kolk, Bessel van der. The Body Keeps the Score: Mind, Brain and Body
in the Transformation of Trauma. Penguin Books Ltd.